Hail to the Dinosaurs!
Two quick notes and then we'll talk
training.
1. Physical Culture Radio
This week's show is at 12:30 today
rather than our usual 12:00 on
Thursday.
Listen live or catch the download at
your convenience:
http://superhumanradio.com/
2. The Dinosaur Files Quarterly
Issue no. 4 of the Dinosaur Files
Quarterly is at the printer and will
be ready to ship soon.
If you prefer hard copy, go here to
reserve your copy:
http://www.brookskubik.com/dinosaurfiles_quarterlyorder.html
We'll release the Kindle e-book version
of issue no. 4 of the DFQ as soon as we
can -- and I'll send an email with a link
when it's ready.
3. Building the Bones, Part 2
We got a ton of feedback in response
to Monday's email about building the
bones.
Sandro, one of our Brazilian Dinos,
noted that Pat O'Shea covered this issue
in Quantum Strength Fitness II.
So let's see what science says about
exercise and bone building:
1. Bone mineral density (BMD) begins to
diminish at age 35.
2. BMD loss accelerates at age 50.
3. Men lose about 17% of the bone mass
that they had as young adults.
4. Women lose about 30%.
5. There's a term for age-related bone loss
and you've probably heard it before:
osteoporosis.
6. The amount of bone mass one has as
a young adult influences how much bone
mass one has later in life -- which is one
reason why it's best to begin training at
a fairly early age (i.e., as a teenager).
a. This is also a reason to start training
NOW even if you are past the teenage
years.
b. The sooner you start training, the
better.
7. Low BMD leads to fractures in older
adults -- this is why a slip and fall can
be so dangerous for an older person.
8. Athletes -- especially those involved in
strength sports, have BMD 2 to 3 standard
deviations above average.
9. Nutritional factors affect BMD loss,
including the lack of sufficient calcium
and vitamin D, and excessive alcohol use.
10. Strength training is the single most
important factor in preventing
or reducing BMD loss.
11. Go back and re-read no. 10.
a. Now read it again.
12. This is why strength training is such a
critical part of healthy aging -- and why it is
so important for everyone, at every age.
By the way, I should also note that Pat
O'Shea had a strong preference for Dino-
style strength training, including:
A preference for free weights
Athletic exercises (squats, snatches, cleans,
push presses, and jerks)
Powerlifting exercises (squats, bench press,
deadlift)
Power rack training
Isometronics and isometrics
Hiking and other outdoor activities
In short, EVERYTHING we've been saying
about exercise and bone density is validated
by science.
In other words, you really can build your
bones -- and you really need to do so.
As always, thanks for reading and have a
great day. If you train today, make it a good
one.
Yours in strength,
Brooks Kubik
P.S. Gray Hair and Black Iron covers effective
strength training Dinos age 35 and up -- and
that includes the kind of training that will build
and maintain strong and healthy bones:
http://www.brookskubik.com/grayhair_blackiron.html
P.S. 2. My other books and courses -- and my
Dinosaur Training DVDs -- are right here at
Dino Headquarters -- along with links to all
of my e-books on Kindle:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "Building strong
bones is one of the best investments you can
ever make." -- Brooks Kubik
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